Band Prone Incline Hammer Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Prone Incline Hammer Curl

Step by step instructions, muscle activation and variants for the Band Prone Incline Hammer Curl.

MediumBiceps

About this exercise

The Band Prone Incline Hammer Curl is a biceps exercise performed face-down on an incline bench with a resistance band and a neutral (thumbs-up) grip. The prone position prevents cheating with the body and places the long head of the biceps under a greater stretch at the bottom.

How to Perform

  • Set an adjustable bench to a moderate incline (45°) and anchor the resistance band at floor level under the bench
  • Lie face down on the bench with your chest against the pad, holding one end of the band in each hand with palms facing each other
  • Let your arms hang toward the floor at full extension
  • Curl both hands upward toward your shoulders, keeping your palms facing each other throughout
  • Squeeze the biceps at the top of the movement
  • Slowly lower your arms back to full extension
  • Keep your upper arms still and your shoulders pressed into the bench throughout

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Band Prone Incline Hammer Curl

The Band Prone Incline Hammer Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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